At each one of our senior living communities, the staff of Concordia Lutheran Ministries makes it their mission to improve the lives of our residents. Let us help you discover the secrets to feeling young and visit a Concordia location in your area today! - See more at: http://www.concordialm.org/blog/secrets-staying-active-age#sthash.dFlSSDdU.dpuf

1. The Secrets to
Staying Active as You Age
No matter who we are and what we have, growing old is the great equalizer: time and tide waits for no
man (or woman). But, even though time inevitably marches, growing old doesn’t have to mean feeling
old. Feeling young in your later years is possible without sipping the waters of the fountain of youth.
Sometimes, it merely involves a little get up and go.
***Always consult with your doctor or health professional before making any changes to your lifestyle, like
starting a new diet or exercise program.

2. The Importance of Staying Active
During Your Golden Years
The Types of
Exercise Worth Doing
The fact that exercise is good for us isn’t exactly breaking news. What people may not be aware of,
however, is that exercise during your golden years is just as essential as exercise during younger
periods of life. In some cases, it can even be more vital.
According to Everyday Health, people who exercise in their sixties, seventies, eighties, nineties,
and beyond reap a myriad of health benefits. Physical activity can delay the onset of (or prevent
altogether) heart disease and diabetes. It can also boost energy, promote happiness, improve sleep,
lower blood pressure, keep off extra weight, and reduce the pain from arthritis. Finally, exercise can
maintain muscle mass and a sense of balance, two things that factor into a person’s ability to live a
high quality, independent life.
One of the biggest mistakes people make when exercising is focusing too much on one type. In
actuality, there are several types of exercise, all with individual and important benefits. A regular
routine should include cardiovascular activities for at least 30 minutes a day (including swimming,
dancing, walking, biking, aerobics); strengthening activities (including lifting free weights or using
resistance bands); and balance exercises (including weight shifts, stretching and Tai Chi).

3. Breaking a Sweat
Without Breaking the Bank
Some seniors abstain from regular exercise because they find it’s too expensive: gym memberships
can be pricey and personal trainers don’t come cheap. However, it’s important to remember that
breaking a sweat doesn’t have to mean breaking the bank.
First of all, there’s good, old-fashioned walking – something that can be done anywhere, at any time.
A stroll around the block is often enough to get the heart pumping and health benefits flowing. In
places with inclement weather, a walk inside the local mall or around a your local department store
can prove beneficial.
There is also affordable exercise equipment that can be purchased for home use. A pedometer that
counts your daily steps, a balance trainer or balance board that helps improve balance, a mini-
trampoline for aerobic activity, and at-home workout videos can often be purchased for under $40
or $50.
If you’re in the market for something larger – such as a treadmill or an elliptical – and don’t want to
spend several hundred dollars, consider visiting places like Ebay or Amazon. Those forums are filled
with people who bought workout equipment only to never use it. Often, you can get machines for
a fraction of what they cost brand new.

4. Three Easy Steps to
Make Yourself More Active
Becoming more active doesn’t need to be a difficult decision: you simply decide to start exercising
and stick to it. Still, there are ways to make your routine more adaptable. These include three easy
steps:
1. Incorporate exercise into your daily routine: Among the simplest ways to bring exercise into
your life is to make it a part of what you’re already doing. If you need your car washed, for instance,
opt to do it yourself instead of paying someone. If you usually have your groceries delivered, choose
to go to the store yourself. If you’ve always wanted to grow tomatoes, start a garden and tend to it
daily.
2.Get a friend or two on board: Exercising with a friend or two (or an entire class) has dual benefits.
To begin, friends help you keep your commitment: you can lean on one another for support. Second,
social activity among seniors can be as beneficial as the exercise itself. Per Psychology Today, people
without friends have a 50 percent greater risk of mortality than similarly-aged people with solid
social networks. In other words, having friends can increase your lifespan.
3. Consider a senior living community: Senior living communities and retirement apartments
are rich with activities for those in their golden years. From things like golf to horseshoes, from
swimming laps to walking around the grounds, these communities are ideal for people looking for
an active, friend-filled atmosphere.

5. www.concordialm.org
Remembering
Everything in Moderation
One important thing to remember as you embark upon an exercise routine is that you don’t need
to strain yourself: there is no need to run a marathon when a jog around the neighborhood will do.
According to the American Academy of Orthopedic Surgeons, new research suggests that moderate
physical activity is more beneficial than exercise that is strenuous. Moderate intensity is most ideal,
but even activities that are low intensity (such as golf) provide benefits.
Your retirement years are meant to be lived to the fullest. Give yourself that opportunity by
checking out what the senior living communities of Concordia can offer you. With senior living
communities and retirement apartments throughout Western Pennsylvania and Eastern Ohio, you
are sure to find the perfect location.